As temperatures rise across the nation, University of Arkansas Division of Agriculture specialists are encouraging farmers and other outdoor workers to take precautions to prevent heat-related illnesses through proper hydration, appropriate clothing and regular cooling breaks.
Bryce Daniels, extension assistant professor and state extension health specialist, said heat illness generally falls into three categories that increase in severity: heat cramps, heat exhaustion and heatstroke.
Heat cramps are the mildest form and typically involve painful muscle cramps during or after physical activity in hot conditions. Daniels said they are often the first sign of electrolyte and mineral imbalances and can progress to heat exhaustion if fluids and electrolytes are not replaced.
Heat exhaustion occurs when the body loses too much water and salt through sweating and can no longer cool itself effectively. Without treatment, heat exhaustion can develop into heatstroke.
Heatstroke is the most severe form of heat illness and occurs when the body's temperature rises to 104 degrees Fahrenheit or higher because of prolonged exposure to heat or strenuous activity in hot conditions. According to extension specialists, heatstroke can damage major organs, including the brain, heart, kidneys and muscles.
Daniels emphasized that heat illness is preventable with proper precautions.
Who Is Most at Risk?
Certain groups face a greater risk of heatstroke, including adults older than 65, individuals with heart or lung disease, those who are overweight or inactive, and people with a history of heatstroke.
People who work or exercise outdoors in hot weather, including agricultural workers, military personnel, athletes and construction workers, also face elevated risks. Lack of air conditioning can further increase vulnerability.
Nina Roofe, extension assistant vice president for family and consumer sciences for the Division of Agriculture, noted that some medications, including certain blood pressure medications, antidepressants and antipsychotics, can increase susceptibility to heat-related illness.
Recognizing Heatstroke Symptoms
Changes in mental status are among the most serious warning signs of heatstroke. Symptoms may include confusion, agitation, irritability, slurred speech and seizures.
Other signs can include hot, dry skin or excessive sweating, nausea, vomiting, flushed skin, rapid breathing, an elevated heart rate and severe headaches.
Heatstroke can cause swelling and damage to vital organs, potentially resulting in permanent injury or death if not treated promptly.
First Aid for Heat Illness
For heat cramps, Daniels recommends stopping physical activity, moving to a cool location, removing excess clothing and drinking fluids that contain electrolytes. Cool cloths or fans can also help lower body temperature.
Individuals experiencing heat exhaustion should take the same steps and closely monitor symptoms. Medical attention should be sought if symptoms do not improve or if the affected person is unable to drink fluids.
Heatstroke requires immediate emergency treatment. Daniels said anyone suspected of experiencing heatstroke should be moved to a cool area while emergency medical services are contacted. Cooling measures such as applying water, using fans and placing ice packs near the armpits and groin can help reduce body temperature until help arrives.
Sun Safety and Hydration
Proper clothing can play an important role in preventing overheating. Roofe recommends lightweight, loose-fitting garments made from breathable fabrics such as cotton, linen, silk or hemp, along with wide-brimmed hats and sunglasses.
Sun protection is also important. Specialists recommend using sunscreen with a sun protection factor of at least 15 and reapplying it every two hours. Applying sunscreen about 30 minutes before sun exposure can improve effectiveness.
Hydration remains one of the most important tools for preventing heat illness. Specialists caution that thirst is not always a reliable indicator of hydration, particularly among older adults.
Drinking water regularly throughout the day helps maintain normal body temperature and supports the body's cooling mechanisms. Sugar-free electrolyte beverages can help replace minerals lost through sweating, while high-sugar drinks may contribute to dehydration and gastrointestinal discomfort.
Daniels recommends consuming about one cup of fluid every 15 to 20 minutes during periods of heat exposure, or approximately 24 to 32 ounces per hour. He cautioned against drinking more than 48 ounces per hour.
Working Safely in the Heat
For those who must work outdoors during the summer, gradual exposure to hot conditions can help the body acclimate. Frequent breaks in air-conditioned areas or shaded locations can reduce the risk of heat illness.
Roofe also recommends avoiding outdoor work alone whenever possible so assistance is available if a heat-related emergency occurs.
Outdoor activities should be limited during the hottest part of the day, typically between noon and 4 p.m. Starting the day well-hydrated is also critical because recovering from dehydration becomes more difficult as temperatures rise.
Specialists also warned against leaving children, adults or pets inside parked vehicles. Vehicle temperatures can increase by 20 degrees within 10 minutes, creating dangerous conditions that can quickly lead to heatstroke and death.
Source: University of Arkansas Division of Agriculture Research & Extension, "Extension experts share tips for preventing heat illness this summer"